Wednesday 0, Thursday 5

This week's running schedule has been a total bust. I did not run Wednesday, because we rushed home from work and went to see the "Heaven's Gates and Hell's Flames" drama. I did get in 5 miles this evening. I had planned on at least 6, but we got home a little later than usual and darkness was falling.

I ran the 5 miles in 45:43, a 9:09 pace.

Overdue 10 Miles

I was supposed to run 10 miles the day I ran the Houston County Fair 5k. Once I finally got home, I took a shower and watched Alabama beat Arkansas. I kept telling myself that I would run it "tomorrow". Sherri had a baby shower to go to after church, so she went to church in Erin and I went to church in Clarksville. After I got home from church, I rode the riding mower over the yard. I hated to do that on a Sunday, but it really didn't need mowing except in a few places. I thought I would run after - didn't happen. Instead, I watched football and ate junk food, just like the day before. Monday, I will get back on track... Again, it didn't happen. Sherri and I went to eat at Chili's after work. Chili's was donating the day's proceeds to the St. Jude's Children's Hospital. (In case you didn't know, I had a step-sister (Richie and Misty's half-sister) die from cancer when she was 18. Her mother and step-father moved her to Memphis. She's the reason I really wanted the St. Jude's Marathon to be my first marathon.) Well, I concluded that it was too dark to run by the time we got home.

Finally, on Tuesday, I would run. In calculating on how many miles I wanted to run, I added the 10 miles I missed Saturday, the 4 miles missed Monday, and the miles coming up for Wednesday (6), and Thursday (4), which gave me a total of 24 miles. I divided the 24 by 3 days (T,W,Th) for 8. I could run 8 miles each day to get my mileage back on track. However, I really wanted to complete the long run of 10 miles. I decided I would run 5 miles away from home and turn around. If I could only do 8, I would walk the last 2 and run 8 each of the following 2 days. If I could do 10, I would adjust the next 2 runs.

Although I hadn't had much to eat today (I had plenty of fuel stored up from the weekend) and did not carry a drink with me, I ran 10 miles. I felt good - real good. Better than I have felt on 4 and 5 milers. I guess the 68 degree temperature added to the comfort and easiness of the run. I've listed my times per mile, because I am amazed (and proud) at them:

1. 8:41
2. 9:15
3. 9:38
4. 9:49
5. 9:46
6. 9:38
7. 9:10
8. 9:35
9. 9:10
10. 8:38

Of course, Mile 1 was one of my fastest (second), since I have the tendency to start off too fast. My last mile was my fastest, mainly because I was on the main road for at least half of it, and I was trying to hurry so I wouldn't get ran over, because a car couldn't see me - it was just after 7:00 pm. I was hoping to average 10:00 per mile, so I was real happy to see that every mile was under 10:00. When I saw the time for Mile 4 (and Mile 5), I figured the later miles would be over 10:00, but somehow I ran them faster. I didn't push myself; I just ran a comfortable pace, except for part of Mile 10. Enough of the "bragging"...

Once again, no heart rate monitor battery and I would have liked to have seen the numbers. My overall pace was 1:33:19, a pace of 9:20.

Houston County Fair 5k

Ran the inaugural Houston County Fair 5k. I think I finished 5th overall. I was 2nd in my age group (40-49), behind Cousin Todd (3rd overall?). His wife, Marlaina, was the first female finisher. Other family members that ran/walked the race include Sherri (my wife), Crissy (daughter), Shane (brother), Kayla (2nd cousin?) and Lainey (granddaughter) rode in a stroller.

Afterwards, we went to Fitz's to eat. I had a great time and wish it could happen more often - not just the running, but the visiting.

I ran my fastest (of the second 20 years of my life) 5k. I'm not sure if I will be able to beat that pace, because I doubt I will ever run another 5k with that flat of a track. My time was 23:06, a 7:27 pace. However, it was a minute or so behind Todd. It's not that he beat me, but how bad he beat me. One minute is like an hour to a runner.

I was scheduled to run 10 miles for my half marathon training, but I decided to put that off. I ate and watched #1 Alabama play #10 Arkansas. It did not look good for the defending National Champions. Arkansas scored on the 2nd play from scrimmage and, at one point, had a 20 to 7 lead. Bama fought their way back to a 24-20 victory.

A couple of 5k photos:

Thursday, September 23, 2010

Ran 3 miles, and even after another day of rest, my legs were still tired and sore. It took me 25:55, a pace of 8:38.

Tired Legs and Stomach Cramps

Tuesday is usually a rest day, but Sherri and I will be going through Dickson on our way home from work tomorrow; Brandi is to give us haircuts.

I had no idea my legs would feel so tired and sore. I had Sunday off and only ran 3 miles yesterday. About half mile in to the run, my stomach began cramping. It was my whole stomach, too - bottom to top, front to back.

I survived it, though, completing the 5 miles in 43:59, an 8:48 pace.

Just 3 Miles

There's not much to say, except that I ran 3 miles today. Sherri and I made a couple of stops on the way home from work, so I got a late start (about 6:30). It was at least cooler now (83 degrees), than the 94 of today's high. I tried to run fast, so I wouldn't be on the road at dark. My times were 7:41, 7:58, and 8:09. Total time of 23:48, for a pace of 7:56.

No 10 After All

I blogged the other day that I was dreading this 10 miler. However, this 10 miler turned out to be only an 8 miler, because I'm not running a full marathon training schedule anymore. I'm just preparing for a half.

I didn't head out until about 12:30 (Sherri and I had gone to some yard sales) and it was a sunny 91 degrees, so I was in a hurry to get back before the Alabama-Duke game came on TV. Once I got back, I decided to record the game and help Sherri finish mowing. I knew once I had a shower and watched the football game, I would not want to mow. Anyway, I ran the 8 miles quicker than I thought I would. I guess the desire to get back for the game outweighed the problems of this past week's other runs. I finished in 1:09:50, a pace of 8:44.

About the game: Alabama won 62-13. Last year's Heisman trophy winner Mark Ingram played for the first time this season. He missed the first two games after having knee surgery on August 31. His first carry went for 48 yards; the next for only 3; then a 50-yarder. Three carries for 101 yards!

Yes, It's 7 Months Away

Yes, I know it is just over 7 months away, but I signed up for the Country Music Marathon today. I didn't want to miss out on this marathon, like I did the St. Jude's. At least I have until April 30, 2011, to train.

Another Rough Run

I swapped yesterday's and today's mileage, so I ran this week's mid-mileage of 5 miles today. It was not much fun. It really has me dreading the 10 miler I have coming up Saturday. My ankles, shins, and knees were hurting. My right hip popped a few times early in the run, but all problems with it went away. My right side and stomach also hurt some. I also had trouble catching my breath, even though I ran slowly. My previous 5 mile pace was 8:49; today's pace was 10:06. My body felt like it was week one all over again.

Sherri's Birthday

Today is Sherri's birthday, so I didn't think I would run. I was a little late getting home from work, and Terri was there when I got there. After Terri left and we decided to stay home, I decided to go for a run. However, it was not the six I had scheduled. I went to the St. Jude's website to sign up for the marathon - it was sold out. The half was sold out, too. Now, I can ease up on some mileage, since the full is out of the picture. I can cut off a mile per run and be prepared, hopefully, for the Clarksville half. Instead of running five miles, though, I only ran three, because it was after 6:30 and it was getting dark. I hope to run the five tomorrow.

For some reason, the three miles were very rough today. I finished in 25:35, a pace of 8:32.

Another 4 Miler, but no PR

I had the opportunity to set a Personal Record for the 5th consecutive time on 4 mile runs, but it didn't happen. I did, however, make it my 5th best time out of all my 4-milers. My total time was 33:42, a pace of 8:26. I still haven't replaced the battery in the heart rate monitor. From time to time after the run, I felt a burning sensation in my right knee (the area in which I had ITB problems before).

Saturday, September 11, 2010

Ninth anniversary of 9/11 attacks.

After a couple of good running weather, the humidity has returned. When I took Morgan out at 7:45 am, it was already 75 degrees, and felt warmer than that. It was 83 when I left at about 9:30, and 93 when I returned and hour-and-a-half later. After last Saturday's "feel-good" 8 mile run, I was hoping for more of the same for today's 9-miler. Didn't happen. I was ready to start walking before reaching Mile 7 - was really ready before completing Mile 8. I kept going, though.

I must have hydrated too much before I left home and drove to the Salem United Methodist Church. I had to pee before leaving the parking lot. I didn't carry anything to drink with me, but when I returned to my truck after just over 5 miles, I had to pee again. I probably lost 2 to 3 minutes, as I also toweled off some (I was already soaked) and drank about 16 oz of PowerAde. I didn't want to carry a bottle with me for the last 4 miles, so I gulped the Powerade down. I tried to quench the thirst I had and prepare for the thirst that would be coming. Bad idea - it sloshed around for awhile.

Even though I lost a few minutes at my pit stop, I was still able to finish in under an hour-and-half, by only seconds - 1:29:36, a pace of 9:57. When I got home, Sherri had started mowing, so I finished push mowing a small section of the front yard. Then I push mowed the back. My legs were worn out!

I Will Probably Pay for It

I had already talked myself out of running before I got home from work. Both ankles, right shin, and left hamstring were a little sore. My knees felt tighter than usual, and my legs were also shaky at times, especially walking up steps. Rain also seemed to be moving in - it was already sprinkling with a darker cloud in the distance when I got home. I changed clothes, but not into my running clothes. The rain wasn't coming down any harder, and the feeling of "failure" for not sticking to my schedule, plus desire to break 8 minutes overcame me. So, back upstairs to change again. I still had to push myself out the door.

Before I began running, I thought that maybe I should walk the first tenth-of-a-mile. That way I wouldn't be so tempted to try to break 8:00, and risk further soreness. I wiped that out of my mind as I headed down the driveway - "A hard rain may be moving in, I need to get back as soon as possible!" The race was on.

The temperature was 75 degrees, just right to work up a good sweat. The rain picked up just a little and was steady throughout the run. The combo of sweat and rain kept me soaked. The sweat/rain was running down my face and I had nothing dry to wipe with. The rate at which the rain came down was at the point that I wished it would either stop or just pour down.

Mile 1 came in at 7:41. I knew I would slow down, because I pushed it hard. Mile 2 was 7:51. Okay, I was 28 seconds under. Keep pushing. Mile 3 was 8:09. I usually have a let down in Mile 3, and the 8:09 and 7:51 gave me 8:00. Now, all I had to do was run Mile 4 in 8:19 or less. "Push, push, push. Don't look at your watch. Just push." I did it! Mile 4 was 7:41.

My total time was 31:22, for a pace of 7:51. The fourth consecutive time of besting a 4 mile run. This is the best pace (and the only one under 8:00) of any distance since I was in my late-teens or early twenties. (Evidently, I could run a mile in 7:41, but I have been running 3 or more miles each time I run since December 2009.) I had less than a half mile "cool down" walk back home. I was already paying for it. It wasn't in any of the locations that were already bothering me. The added location was the right hip. It felt like it needed to pop - every last step home. My legs felt like jello.

No heart rates for today - the battery is dead. I would have like to have seen them, since this was the most consistent and hardest push I have done so far.

I Need to Slow Down

I need to slow down. I know I can't expect to go out and set a new personal record every time I run. On Monday, I set a new PR for 4 milers, but before that I set a PR for 6 or more mile runs on an 8-miler on Saturday. That lasted until today when my pace for this 6 mile run was 8:43. This desire to keep besting previous times is really beginning to wear on my legs. My knees were already giving me a little trouble. Now, the other parts of my legs are beginning to feel it. I do hope I have one more PR in me tomorrow, though. I would really like to average 8:00 or less on my 4-miler, since I missed it by an average of 2 seconds. After that... Slow down!

Mile 1 was at 8:45 - not blazing, but ahead of 6+ mile paces. Mile 2 was 9:13. Mile 3 was 9:06. It was after Mile 3 that I decided to go for a 9:00 or lower pace. Mile 4 was 8:20. Mile 5 was 8:41. Then my best time was Mile 6 with 8:13. A total time of 52:18. Heart rates: 165 avg, 187 max, 68 rest. Recovery was 186 to 131.

Labor Day - Monday, September 6, 2010

For the third time in-a-row, I beat my pace for 4 mile runs. However, it wasn't as fast as I wanted. It was another great day to run - sunny and 85 degrees, but it felt nowhere near the 85. There was also a nice breeze from time to time. The weather was "just right" to break the 8 minute pace for 4-milers; it was my body that was the problem. Even though I ran 8 miles hard on Saturday, yesterday was a rest day, and besides, I only needed to be 27 seconds better than my last 4-miler. Today's time was 32:09 (8:02 pace). 9 total seconds - just under 2 seconds per mile - would have allowed me to reach that goal!

Mile 1 was at 7:45. Mile 2 was tough to keep the pace and was 8:20. I made a little recovery for Mile 3 at 8:09. I knew I had to run Mile 4 in 7:45 or less. I pushed the best I could and could only manage 7:55.

Heart rates: 171 avg, 186 max, 68 rest. Recovery was 185 to 121 - a 64 point difference. The first time in the 47 times I've recorded recovery that it was above 59 (which I've done 4 times).

Saturday, September 4, 2010

In a hurry again today! I ran earlier than usual (9:00 am), and it would have been earlier if I had not have gone to Foodlion. As I was about to leave for my run, Sherri wanted to know if I would go to Foodlion. I said that I would, but she and Holly couldn't really make up their mind on what to eat for breakfast. Finally, a decision was made, and I went to pick up some eggs, bacon, and bread. After my delivery, I drove to the Salem United Methodist Church for a flatter running course. During the whole drive (about 2 miles) and the whole run (8 miles), I was thinking, "The faster I finish, the sooner I eat!"

It was a nice, sunny 62 degrees when I left and 75 when I returned. There was also a bonus-breeze. The high for the day was only to reach 79 degrees. With the way previous long runs had gone (including last week's 7-miler in 10:05), I was hoping to keep a pace under 10 minutes. "The faster I finish, the sooner I eat!" The first 3 miles were my slowest; the last 3 my fastest. I had tried not to burn too much energy in the beginning. I didn't want to have to walk any at the end. Also, I would have usually slowed down for a drink after about 5 miles, but not today. I kept on running - I was ready to eat a "good" breakfast. The weather, flatter course, and desire to eat made this run a success. It was my fastest pace of any run of 6 miles or more, including the 10k I ran in June. I ran the 6.2 miles at a pace of 8:54; today's pace was 8:51 (a total time of 1:10:44).

Heart rates: 162 avg; 183 max; 68 rest. Recovery: 183 to 124 - once again, 59 point difference.

Thursday, September 2, 2010

For the second time in-a-row, I beat my 4 mile time. Tuesday's pace was 8:22; I ran a 5-miler on Wednesday; and today's pace was 8:07. Dadgum 27 seconds cost me an 8:00. Well, it gives me something to shoot for.

I was "racing" today, because Holly, Derek, and Max were coming from Mississippi. After I got home from work and changed to run, Sherri said they would be at our house in about an hour. I ran for almost 33 minutes and walked about 10 minutes (I finished less than 1/2 mile from home. I thought that if I hurried I would be out of the shower before they got there. No such luck. They were pulling in the driveway as I reached the sidewalk.

Wearing the GPS on my arm causes me to lose a place to wipe sweat from my face. I cannot bring my arm up and brush the sleeve across my face, since the GPS is right under that part of the sleeve.

My ITB has again been bothering me a little lately - just a tingle every now and then. After today's run, it is more constant. I will have to watch it - I don't want to be sidelined for 2 months as I was before, especially with the Clarksville Half Marathon coming up at the end of October. Through FB, my cousin, Katina, asked me where I ran in preparing for the Clarksville Half (she lives around the corner from me). I haven't received a reply from my comment, but from what I read of her post, she "planned" on running the half, but due to her lack of actually training for it, she may be backing out.

Anyway, the numbers: 8:14, 8:16, 8:16, and 7:41 (total 33:27). My side was really hurting. I was really happy with the consistency of the first 3 miles, because mile 3 usually has a big drop in time. I ran like crazy for mile 4, because I wanted to secure a new best time. Heart rates: 166 avg, 183 max, 68 rest. Recover 183 to 124 (the 59 point difference equals my highest recorded drop).

Wednesday, September 1, 2010

Uneventful 5 mile run on this sunny, 86 degree, Wednesday. I did have to wear my GPS on my arm - guess I will have to from now on. I almost cut off the circulation, because I wanted to make sure it didn't slide down to my elbow.

Time: 44:05. Pace: 8:49. Heart Rates: 163 avg, 181 max, 70 resting. Recovery 179 to 132.